szayia’s BodyBlog

Hi I work as personal trainer too so i like to share some exercises for a good fitness workout .  This is a list of the exercises any woman can use to create a good workout plan . The weight i present are the weights my younger sister had used from the beginning until now . Any woman can choose the weights she thinks that is the right one for her fitness level .

The exercises are for all men and woman . All you have to do is just change the training weights to yours .

List of all exercises

Arms

dumbbell curls use 20# next level 22# ( at the beginning 10# ) 3 sets with 13 -15 reps
barbell curls wide grip 32# next level 35# ( at the beginning 18# ) 3 sets with 13 -15 reps
barbell curls close grip 32# next level 35# ( at the beginning 18# ) 3 sets with 13 -15 reps
ez bar curls 30# next level 32# ( at the beginning 15# ) 3 sets with 13 -15 reps
1 arm cable curls overhead 18# next level 20# ( at the beginning 8# ) 3 sets with 10 -12 reps
1 arm cable curls 18# next level 20# ( at the beginning 8# ) 3 sets with 10 -12 reps
hammer curls 15# next level 18# ( at the beginning 8# )3 sets with 10 -12 reps
concentration curls 18# next level 20# ( at the beginning 9# ) 3 sets with 10 -12 reps
Scott curl machine 30# next level 35# ( at the beginning 18# ) 3 sets with 13 -15 reps
2 arm cable curls overhead 18# next level 20# ( at the beginning 8# ) 3 sets with 10 -12 reps

triceps push-downs one arm 15# next level 20# ( at the beginning 8# ) 3 sets with 13 -15 reps
triceps close grip bench press 40# next level 45# ( at the beginning 25# ) 3 sets with 13 -15 reps
different kind of dips 6 - 8 reps next level 8 -10 ( at the beginning 2 - 4 ) 3 sets 4 variations
kickbacks 12# next level 14# ( at the beginning 6# ) 3 sets with 13 -15 reps
dumbbell extension 12# next level 14# ( at the beginning 6# ) 3 sets with 13 -15 reps
rope triceps push downs one arm 15# next level 20# ( at the beginning 8# ) 3 sets with 13 -15 reps
seated triceps overhead extensions 12# next level 14# ( at the beginning 6# ) 3 sets with 13 -15 reps
push downs cable bar 25# next level 28# ( at the beginning 12# ) 3 sets with 13 -15 reps
push downs cable bar reverse grip25# next level 28# ( at the beginning 12# ) 3 sets with 13 -15 reps

Shoulder

incline press 35# next level 40# ( at the beginning 15# ) 3 sets with 15 -18 reps
front raise 10# next level 12# ( at the beginning 5# ) 3 sets with 15 -18 reps
upright row 12# next level 15# ( at the beginning 6# ) 3 sets with 15 -18 reps
shoulder press 14# next level 18# ( at the beginning 6# ) 3 sets with 15 -18 reps
lateral raise 12# next level 15# ( at the beginning 6# ) 3 sets with 15 -18 reps
dumbbell press 16# next level 18# ( at the beginning 8# ) 3 sets with 15 -18 reps
front barbell press 22# next level 25# ( at the beginning 12# ) 3 sets with 15 -18 reps Chest Midsection

bench presses at machine 65# next level 75# ( at the beginning 35# ) 3 sets with 13 -15 reps
push up close 22 next level 25 ( at the beginning 6 ) 3 - 4 sets
push up wide 22 next level 25 ( at the beginning 6 ) 3 - 4 sets
cable crossover 12# next level 15# ( at the beginning 6# ) 3 sets with 15 -18 reps
incline dumbbell press 12# next level 15# ( at the beginning 6# ) 3 sets with 15 -18 reps
different ab crunches 35 reps next level 40 ( at the beginning 15# ) 3 sets 5 variations
hanging leg raise 6 - 8 reps next level 8 -10 ( at the beginning 2 - 4 ) 3 sets
incline barbell press 25# next level 28# ( at the beginning 15# ) 3 sets with 15 -18 reps
cable fly’s 12# next level 15# ( at the beginning 6# ) 3 sets with 15 -18 reps
seated twist a few minutes
hip raise 6 - 8 reps next level 8 -10 ( at the beginning 2 - 4 ) 3 sets

Legs

squat just 65# next level 75# ( at the beginning 40# ) 3 sets with 15 -18 reps
leg press 70# next level 80# ( at the beginning 35# ) 3 sets with 15 -18 reps
different variations of step ups 20 - 22 reps next level 22 - 25 reps 4 variations
lying leg curl 22# next level 25# ( at the beginning 10# ) 3 sets with 15 -18 reps
seated leg curl 15# next level 18# ( at the beginning 8# ) 3 sets with 15 -18 reps
toe press 55# next level 60# ( at the beginning 30# ) 3 sets with 13 -15 reps
seated Calf raise 12# next level 14# ( at the beginning 6# ) 3 sets with 15 -18 reps
in line skating
running with my dog
different variations of lunge 20 - 22 reps next level 22 - 25 reps 5 variations
dead lift just 75# next level 85# ( at the beginning 40# ) 3 sets with 6 -8 reps
barbell squat 30# next level 35# ( at the beginning 10# ) 3 sets with 13 -15 reps
dumbbell squat 12# next level 15# ( at the beginning 8# ) 3 sets with 13 -15 reps
hamstring curl 12# next level 15# ( at the beginning 8# ) 3 sets with 13 -15 reps

Back

pull up close grip 4 - 6 next level 6 - 8 ( at the beginning 2 - 3 ) 3 sets
pull up wide grip 6-8 next level 8-10 ( at the beginning 2-4 ) 3 sets
lat pull down wide grip 50# next level 55# ( at the beginning 25# ) 3 sets with 13 -15 reps
lat pull down close grip 35# next level 40# ( at the beginning 15# ) 3 sets with 15 -18 reps
front pull down 30# next level 35# ( at the beginning 15# ) 3 sets with 12 -15 reps
cable row 35# next level 40# ( at the beginning 15# ) 3 sets 20 -25 reps
dumbbell rows 16# next level 20# ( at the beginning 8# ) 3 sets with 13 -15 reps
t - bar rows 16# next level 20# ( at the beginning 8# ) 3 sets with 13 -15 reps
hyper extensions 8 10 reps next level 10 - 12 ( at the beginning 3 -5 ) 3 sets

cardio

swimming
in line skating
running with my dog
I don’t like cardio workout in the gym only in wintertime or on rainy days

all the best at your next workout

Szayia